How Many Calories Should I Eat a Day?

Most adults need roughly 1,600–2,400 calories a day to maintain weight — women toward the lower end, active men toward the higher — but your exact number depends on age, size, and activity. To lose about a pound a week, cut ~500 calories a day. Here's how to find your number, with a free calorie calculator.

How your calorie needs are calculated

Your body burns a baseline (BMR, basal metabolic rate) just staying alive, then more based on activity — together your TDEE (total daily energy expenditure). The Calorie Calculator estimates it from your age, sex, height, weight, and activity level using the standard Mifflin–St Jeor equation.

Calories for your goal

• Maintain weight: eat at your TDEE.
• Lose weight: subtract 300–500/day for a steady ~0.5–1 lb/week.
• Gain muscle: add 250–500/day alongside strength training.

Aggressive cuts backfire — very low intakes are hard to sustain and cost muscle.

Calories aren't the whole story

Hitting a calorie target while getting enough protein matters for energy and muscle. Split your calories into protein, carbs, and fat with the Macro Calculator, and check your weight status with the BMI Calculator (see how BMI works).

Bottom line

Find your maintenance calories, then adjust ±300–500 for your goal. Calculate your daily calories free — and pair it with protein targets for the best results.